Heavytriple's Journey to 500/600/700 at 198

Training Training Logs
101

[quote]HeavyTriple wrote:

Squat
405x1
435x1
465x1

All I had. Mobility was failing me that morning. Heaviest squat since learning how to squat correctly, and I had no chest cave at all, so I’m happy. Unfortunately I felt like my hip flexor was going to snap and my back was killing me. Note: walking before a leg workout is great, jogging is awful. Impact makes all the difference on my turrible spine.

I’m going to stay with singles on Mondays, then backdown to sets of ten to really work some more volume in at a less taxing weight for the CNS[/quote]

Could you a vid a set or so of these for me? I know I saw the one you showed me last time from the side that showed depth and your back angle, but maybe one from the front kind of so I can kind of see what you’re going for?

I’m planning on making a similar adjustment to my Squat, seeing as I have the ‘two-part’ squat like you did, and the chest cave for me seems like it’s an issue of technique/positioning and not strength at this point.

102

Training looks solid man! What did you change about your squat?

103

@quincy-or…OR I could just bench so much that my squat will still be impressive even if the are close. That’s the ticket I think.

@spidey-INCOMING

@alph-thanks big man. I figured out how to get my knees out and stay more upright. Before my abs would basically be on top of my knees at the bottom, haha.

12/10

High Bar Squat
405x1,4
415x4,5

Modified Sumo
500x1x2

Still pulling for speed until I feel enough energy to do reps. So my squat descent looks a lot better, but high bar made it harder to maintain technique on the way up. But it was also much easier on my shoulder. Feel good either way.

12/11

Pause NGBP
315x1x a billion
345x1,5

Forgettable session. My shoulder was very unhappy and I played with grip until I could handle a set. It’s feeling a lot better during movement and in general, but heavy benching is bothering it. I did some push-ups and lateral raises, and weirdly the raises with baby weights caused more pain than anything I’ve done. The shoulder itself is fine, but the pain is originating somewhere around the bottom of the scapula and the area is on fire all the time. Going to do lots of push-ups and light raises for the next few weeks to hit the area directly.

*PROGRAMMING NOTE
toying with the idea of dropping a lifting day until the new year. I’m so run down right now it’s ridiculous. My stim cocktail of yohimbine/guarana/caffeine did next to nothing even after 8.5 hours of sleep today.

104

[quote]HeavyTriple wrote:
@quincy-or…OR I could just bench so much that my squat will still be impressive even if the are close. That’s the ticket I think.
[/quote]
#Spotosquat

105

12/13

Modified Sumo
495x1
550x1
600x1
PR on the regular bar…had only pulled 6 on a DL bar prior.

Beltless Sumo
405x3,3,5

Pull-up
BW x15,15,20

12/15

Squat
405x1
430x1
455x1
475x1
365x7
PR without wraps, and pretty easy. Stayed upright pretty well and only had a small amount of knee cave. This was actually easier than 465 last week. Probably could have rest-paused that backdown set to 10, but I want to hit 10 without resting before I up the weight.

Reverse Hyper
190x10x3

Walking Lunge
35s x some x some

Very happy with how that went.

**PROGRAMMING NOTE

So I skipped Friday after that horrendous bench session thurs, and after feeling the most shoulder pain on squat I’ve decided to postpone competing until Beast of the Bluegrass in May. This will allow me to do a true accumulation phase and address the injury while I’m lifting lighter weights. I could compete in February and probably total 1600, but it would likely hurt me in the long run.

I’ve isolated my shoulder injury to the infraspinatus/teres minor. Hurts like a bastard when I put a lacrosse ball on it and the pain in the extreme external rotation of a squat and lateral raises is consistent with this. Again though, I can do the tests without pain, so it’s a minor injury that just needs to heal. I really want to hit 451+ in May on bench, and that will only happen with intelligent programming.

Squat training will include lots of high bar and safety bar with pauses, though I’d really like to hit 500 completely raw before I switch away from my medium bar stance. This will also give me a chance to really ingrain the knees out motor pattern and build some leg muscle.

IM EXCITE

106

Heeeyyyyyyy

This happened on saturday as I angrily watched UL brick shot after shot against UK in a winnable game:

12/29

Squat
405x3
430x3
455x3
365x10
315x some —>muscle activation experiment
New shoes with a little less heal lift=massive win. Was able to squat wider and drive the knees out better. Should be able to finally hit PRs again soon.

Reverse Hyper
230x12x3

Walking Lunge
80x10x3

DED. Work capacity is still garbage, but improving. Love lunges.

12/30

Push-ups/db press

Bench
225x5x3

Pullover Ext/pull-up
50x10/BWx10x3

TRAINING ADJUSTMENTS
Going to a push/pull/leg split 6x weekly for the duration of this training block. I’m continuing rehab of my shoulder, but it’s massively improved already in 3 weeks. Squat training will include SSB Beltless work to address my forward tipping issues, and my second day of deadlifts will also be Beltless and in the 70% range.

I’m also increasing HIIT as I add calories back into my diet…really want to maintain leanness and I feel better with more cardio anyway.

Really excited to lay a good foundation for May.

107

12/31

Beltless Modified Sumo
425x5,5,6

Wide BB Row
315x10x3
Also Beltless, slow eccentrics.

Curl
30x10x3

1/1/15

Beltless SSB
320x3
330x3
340x3

Beltless High-bar Squat
315x7
325x7
335x7

Sled
90x5, 1-min rest

Will go 335x7x3 next week, then ramping week, then straight sets, etc etc.

ALL THE BELTLESS WORK
BRB 16-PACK OF ABS

But srs, this stuff is really going to help me. I got my first quad pump ever after the high bar sets, and my legs are starting to work through the dead zone in the middle. Shoulder feels a lot better, too.

108

[quote]HeavyTriple wrote:
12/31

Beltless Modified Sumo
425x5,5,6

Wide BB Row
315x10x3
Also Beltless, slow eccentrics.

Curl
30x10x3

1/1/15

Beltless SSB
320x3
330x3
340x3

Beltless High-bar Squat
315x7
325x7
335x7

Sled
90x5, 1-min rest

Will go 335x7x3 next week, then ramping week, then straight sets, etc etc.

ALL THE BELTLESS WORK
BRB 16-PACK OF ABS

But srs, this stuff is really going to help me. I got my first quad pump ever after the high bar sets, and my legs are starting to work through the dead zone in the middle. Shoulder feels a lot better, too.[/quote]

Hey man, I’d like to see a basic outline of your new setup if you don’t mind. I’ve done P/P/L in the past but I always struggled to program the big lifts without burning out quick.

109

[quote]kollak95 wrote:

[quote]HeavyTriple wrote:
12/31

Beltless Modified Sumo
425x5,5,6

Wide BB Row
315x10x3
Also Beltless, slow eccentrics.

Curl
30x10x3

1/1/15

Beltless SSB
320x3
330x3
340x3

Beltless High-bar Squat
315x7
325x7
335x7

Sled
90x5, 1-min rest

Will go 335x7x3 next week, then ramping week, then straight sets, etc etc.

ALL THE BELTLESS WORK
BRB 16-PACK OF ABS

But srs, this stuff is really going to help me. I got my first quad pump ever after the high bar sets, and my legs are starting to work through the dead zone in the middle. Shoulder feels a lot better, too.[/quote]

Hey man, I’d like to see a basic outline of your new setup if you don’t mind. I’ve done P/P/L in the past but I always struggled to program the big lifts without burning out quick.
[/quote]

Sure!

For the big lifts, it’s essentially a light/heavy split.

The squat heavy day is a basic 3x3 ramping each set, then backing down to a set of 10. I arbitrarily chose 365 for the backdown the first week, and I’ll jump 10 anytime I get the full set. I’m trying to add weight to the top set of three as well, and the idea is to surpass 465x3 during this mesocycle. I was a little behind after changing my technique, but it shouldn’t be a problem.

The light day is volume based. I’m doing 3x3 on SSB Beltless to address my hip dominance and weak quads, then hammering volume with 3 sets of 7 after that in high bar. again, 315/325/335 this week was arbitrary. I started with that because I knew I could do it and it gives me a jumping off point. The goal there is to add size to the quads, and as I stated above, I’ll alternate ramping and straight sets there.

Deads are heavy singles as heavy as I feel like going (technique work, basically) and Beltless 5s starting with ~70% of my max. Those reps are controlled and aiming for hypertrophy of the sumo muscles and core. I’ll also add weight or total tonnage volume every week.

Bench will be programmed like the other two when I am comfortable doing it 2x weekly.

The main theme with my accumulation blocks is to start at a weight and volume I can do, then add training stimulus each week through sets or weight. Basically my tonnage goes up each week for the duration of the block.

110

So what was the reason from switching from 6x U/L to P/P/L? Just to give your shoulder more rest? I’ve been considering just cycling through 8-12 week cycles of each split, but kind of curious as to what you find the advantages vs disadvantages are for each.

111

[quote]HeavyTriple wrote:

[quote]kollak95 wrote:

[quote]HeavyTriple wrote:
12/31

Beltless Modified Sumo
425x5,5,6

Wide BB Row
315x10x3
Also Beltless, slow eccentrics.

Curl
30x10x3

1/1/15

Beltless SSB
320x3
330x3
340x3

Beltless High-bar Squat
315x7
325x7
335x7

Sled
90x5, 1-min rest

Will go 335x7x3 next week, then ramping week, then straight sets, etc etc.

ALL THE BELTLESS WORK
BRB 16-PACK OF ABS

But srs, this stuff is really going to help me. I got my first quad pump ever after the high bar sets, and my legs are starting to work through the dead zone in the middle. Shoulder feels a lot better, too.[/quote]

Hey man, I’d like to see a basic outline of your new setup if you don’t mind. I’ve done P/P/L in the past but I always struggled to program the big lifts without burning out quick.
[/quote]

Sure!

For the big lifts, it’s essentially a light/heavy split.

The squat heavy day is a basic 3x3 ramping each set, then backing down to a set of 10. I arbitrarily chose 365 for the backdown the first week, and I’ll jump 10 anytime I get the full set. I’m trying to add weight to the top set of three as well, and the idea is to surpass 465x3 during this mesocycle. I was a little behind after changing my technique, but it shouldn’t be a problem.

The light day is volume based. I’m doing 3x3 on SSB Beltless to address my hip dominance and weak quads, then hammering volume with 3 sets of 7 after that in high bar. again, 315/325/335 this week was arbitrary. I started with that because I knew I could do it and it gives me a jumping off point. The goal there is to add size to the quads, and as I stated above, I’ll alternate ramping and straight sets there.

Deads are heavy singles as heavy as I feel like going (technique work, basically) and Beltless 5s starting with ~70% of my max. Those reps are controlled and aiming for hypertrophy of the sumo muscles and core. I’ll also add weight or total tonnage volume every week.

Bench will be programmed like the other two when I am comfortable doing it 2x weekly.

The main theme with my accumulation blocks is to start at a weight and volume I can do, then add training stimulus each week through sets or weight. Basically my tonnage goes up each week for the duration of the block. [/quote]

Awesome man, much appreciated. I will probably try something similar to this when I get back to school. Thanks again for the detailed response.

112

Legs push pull my fav. Except obv more volume and baby weights :slight_smile:

113

@kevin-ive found through doing block periodization that having less frequency and higher volume with lighter weights/isolation helps me recover better. I build muscle better with p/p/l and peak better with u/l. But I noticed deadlift moving up more than the other two and it was getting trained less frequently, so I took that as a cue.

@kollak-anytime, my friend

@ryan-if I can get to half of your volume during this block I’ll be happy, haha. I always come back to p/p/l…definitely my favorite split and I’ve been doing it for about 6 years.

1/3

Modified Sumo
495x1
550x1
550x2
Technical PR since I hate anything more than a single on heavy deads.

RDL
425x6
455x6
485x6
Superset with push-ups

Lat Pressdown/Swiss bench
150x12/175x(8-10)x3

1/5

Squat
405x3
435x2x4

Annnnnd I died. So, falling under the “so painfully obvious it hurts” category, doing hard sprints the day before a squat workout is idiotic. Managed to up tonnage lifted by getting creative, but I’ll have to get my 375 set in on thurs. Lesson learned, will stick with LISS on Sundays.

114

[quote]HeavyTriple wrote:
Annnnnd I died. So, falling under the “so painfully obvious it hurts” category, doing hard sprints the day before a squat workout is idiotic. Managed to up tonnage lifted by getting creative, but I’ll have to get my 375 set in on thurs. Lesson learned, will stick with LISS on Sundays.
[/quote]
That simply will not do, Mr. Damon.

115

^^^it was a grave error, my Quincy :frowning:

1/6

Push-up/DB bench
95x10/x10x4

Bench
275x5,5,5,5,8

DB Pullover/ext
40s x8x8
Ahhhhhh such pump. So pain. Wow.

Basically getting 100 push-ups in over the course of the workout including warmups and such. Shoulder is feeling much better in presses. I noticed that focusing on eccentric control through the pecs and tris helped a lot.

1/7

Beltless Modified Sumo
405x3
420x5
435x5
Different gym, shitty fat bar, baby girl hands, slipped grip on 405. God I hate straps… Really messes with my form, but oh well. That last set felt really good.

Bb Wide Row
325x8x4
Superset with db curls with 30s.

Pull-up
BWx8x6

Woooww. Wanted to try the 8x8 scheme with pull-ups, but my arms completely crapped out. Will try to get the last two sets next time.

1/8

Beltless SSB
330x3
350x3x2

High-bar Squat
335x7x3

Squat
375x5

Dead-tread sprints
Awesome HIIT even when the d bag gym people yell at you.

Quads were done after high bar, but at least got some of the volume back with 375. Turned the feet out more and felt substantially more quad involvement. Dat duck foot

1/9

Swiss bench/push-up
295x4,5,5

NG bench
275x8x3

Tri Pressdown
180x8x8

Dip x10x3

Again with shoulder improvement. God I suck at Swiss bench. One thing I noticed is an imbalanced movement pattern in my left (good) shoulder during push-ups. That might cause me to favor the right and much be what led to injury, so I’m working on seeing it look correct in the mirror and feeling what that is. But I’m happy with my shoulder progress… Should be totally good in May. Good time to hammer volume in the 70% range here soon.

116

GL with your 500 squat and 600 bench hombre.

117

^^^ i crie :cry:

1/10

Modified sumo
545x1
585x1
625x0
Blahhhh. Attempted this in a DL only meet. Got it to my knees, but just wasn’t quite strong enough for it yet.

Technique work +50 pull-ups to finish the workout.

1/12

Squat
405x4,4,5
Lol, that’s how bad I am at volume right now. Form felt good , though. Liking the duck- foot stance :confused:

Reverse hyper
200x12x4

Lunge
+110x10x4

1/13

NG bench
315x5,5,5,5,9
Yessss

Db press/push-up
100x10/x10x3

Db Pullover/ext
40s x10x6
Slightly less volume than last time, but I was more fatigued, probably from bench.

Another 50 push ups

So this felt pretty awesome. Handled decent weight for the first time in about a month, and my shoulder feels really good. Rotator work and push-ups have made a huge difference. Yay me for having some objectivity and seeing the big picture for once :smiley:

118

[quote]HeavyTriple wrote:
Heeeyyyyyyy

This happened on saturday as I angrily watched UL brick shot after shot against UK in a winnable game:

[/quote]
Did you have a New Zealander recording? lol

119

^^^lolwut? I gave it another listen from that perspective and don’t hear it. He’s a Texan originally, I believe.

1/14

Beltless modified sumo
435x5x3

Wide Bb Row
325x10x4
Beltless…holy poop that hit my back hard

Pull-up
BW x8x7
Better this time, should get 8x8 next time.

1/15

SSB
335x2
295x5x2
Failed my 3rd on that first set lolllll. Trying really hard to keep the form perfect, so will most likely start working higher reps a lighter weights now and help build my hips. The abductors are really weak.

Beltless high-bar Squat
315x7
345x7
375x3, paused with belt

Elliptical HIIT sprints

So I thought I was dead after the first set with 315, but rallied enough to get the top set I needed. My abductors need a lot of work because they’re really far behind the adductors. Neglected them for way too long with bad form.

120

[quote]spar4tee wrote:

[quote]HeavyTriple wrote:
Heeeyyyyyyy

This happened on saturday as I angrily watched UL brick shot after shot against UK in a winnable game:

[/quote]
Did you have a New Zealander recording? lol[/quote]

I think it sounds like Chris Evans.